Upper Body Build: Chest, triceps, biceps, shoulders (10-9-23)
4x/week no cardio • 35m
Equipment:
- Heavy weights
- Moderate weights
- Moderate/light weights
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/29OArsxel8F1Eo1NocQXMC?si=a8595d80cd754021
Circuit 1 & 3:
- Single arm chest press (I used 27lb)
- Narrow pushup (or sub narrow press)
- Single arm bicep curl (I used 22lb)
- Single arm skull crusher (I used 17lb)
Circuit 2:
- Chest press (I used 25lb)
- Pushups
- Bicep curls (I used 15lbs)
- Skull crushers (I used 10lbs)
- Narrow press (I used 10lbs)
Up Next in 4x/week no cardio
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Lower Body Build: Glutes & hamstrings...
Equipment (details below):
- Heavy weight
- Chair
- Stool
- Pillow
- Access to wallOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/6pRw9b9ylpBpCQJhkHGBcN?si=577f7d5f336f4667
Circuit 1:
- Body weight ste... -
Burn: Abs, back, quads (10-11-23)
Equipment:
-Ball
-1 moderate/heavy weight (just for cobra lat pull down set up)
-Loop bandOptional (explicit) playlist: use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/3iQ8Dr1kgUOtZoKlKzBI27?si=87882b59bf5d467e
Circuit:
-Cobra variat... -
Full Body Build & Burn: Quads, abs, u...
Equipment (see details below):
- Heavy weights
- Moderate weights
- Extra light weight
- Pilates ball
- Access to wallOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/6lUaXmaTHXQIay25pVJQV7?si=f4884342544...
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